When COVID-19 struck, it resulted in many people having to work from home. While this has been convenient for some, it has brought about a few problems, especially when it comes to posture. If you’re now stuck at home working, you might not have the right equipment to keep your spine healthy as you do your job. This could result in you being more susceptible to back pain and tension. This article will explore why good posture is vital, and a few ways you can maintain it as you work from home.
Why is Good Posture Important?
Using good posture at home is vital for many reasons. One is that it improves your spine’s overall health. If you’re constantly slouching or have tense muscles in your back, it can result in inflammation around it. This could cause pain and, in some cases, slipped discs. You’ll find that if not corrected, poor posture could eventually make it difficult for you to move.
Another reason good posture is important is that it keeps your lungs open. Bending over can put pressure on your lungs, which can make it harder for you to breathe.
The last main reason good posture is crucial is that it improves your circulation and digestion. Just as with your lungs, poor posture can put pressure on your vital organs. This can make it harder for blood to reach them and for you to digest food. Because of this, it makes you more susceptible to muscle cramps and acid reflux.
What Causes Bad Posture?
Numerous behaviors can cause bad posture. These includes:
- Behind over to look at devices
- Slouching
- Joint degeneration
- Being overweight
- Your diet
6 Ways to Improve Your Posture at Home
1. Use Lumbar Support
Lumbar support is important when it comes to maintaining good posture. It cradles your spine’s natural curvature, ensuring that it stays aligned. This can help you to keep your spine straight when working, but in a comfortable way. It also prevents the surrounding muscles from contracting, something which can thwart back pain and muscle spasms.
If you don’t want to purchase a chair with lumbar support you could opt for a lumbar cushion. By sitting on it, it will keep your pelvis aligned. This pillow will also avert pressure on your lower spine, which could make it uncomfortable for you to sit. A lumbar cushion is usually constructed out of memory foam so it will mold itself around your body while keeping it properly supported.
2. Do Posture-Supportive Exercises
A great way to improve your posture is to do exercises, including those that prevent tech neck, a condition that puts strain on your upper spine. These tech neck exercises aren’t difficult and work to stretch your muscles to prevent cramps and increase flexibility.
· Forward Fold
The forward fold stretch not only works on your back muscles, but hamstrings and hips. To do the forward fold, first stand with proper posture. Keep your heels slightly apart and slowly bend your body down toward your feet. As you do so, take your hands and try to touch the floor with them. Once you bend as far as you can go, take your hands and grasp them on the back of each ankle. Gently bend your legs to help with this. Hold the position for a few seconds and then release.
· Chest Opener
This exercise is easy for home office workers and helps those who tend to sit for long hours. To begin, stand as straight as you can while keeping your feet aligned with the edges of your hips. Extend your arms behind you and clasp them together. Keep your head straight and slightly lean your body back. Hold this pose for a few seconds and then return to the first position. Repeat this process a few more times.
· Seated Spinal Rotations
If you’re unable to get up while working, you could try this simple exercise. While sitting, cross your arms so that they touch the top of each shoulder. Once you do, turn your head to the right until you feel a slight pull in your neck and upper spine. Hold for a few seconds. Then, turn your head to the left until you feel a slight pull. Hold again for a few seconds. Repeat this exercise about five times.
3. Keep Your Feet Flat on the Ground
Keeping your feet flat on the ground can be hard, especially if you work long hours. However, not keeping your feet flat on the ground can result in leg pain that radiates up your spine. Because of this, do your best to keep them flat on the ground. If you have trouble doing so, consider investing in a footrest or wearing supportive shoes.
4. Keep Your Computer Monitor at Eye Level
By ensuring your computer monitor is at eye level, it will keep your spine aligned. This will prevent you from being hunched over when looking at the screen, something which could lead to eye or neck strain.
5. Place Items Close By
When working, it can be easy to have important files and devices scattered around your desk. While this might not seem like a big problem, it can hurt your back. By constantly reaching and grabbing these items it twists your spine. This could lead to muscle cramps or even low back pain. To maintain good posture, try to keep desk items in an easy-to-reach area. This includes keeping your mouse nearby and placing papers or folders in a spot you can easily reach without having to stretch your body.
6. Eat a Healthy Diet
Enjoying a salty or sweet snack when working might seem great at the time, but it could be damaging your spine. These items can weaken your spine because they invite inflammation and can even hurt your muscles. To encourage your spine to stay healthy, consider adding a few spine-healthy items to your diet. These include:
- Yogurt
- Tofu
- Peanuts
- Spinach
- Kale
- Broccoli
- Salmon
- Turmeric
- Avocados
- Cinnamon
Maintaining proper posture while working from home can be difficult. However, by keeping these tips in mind, you can ensure your spine stays healthy and pain-free.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3552974/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3766244/
About the Author:
Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of patients for different health problems through chiropractic care designed to help give long-lasting relief.
He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. Dr. Wells continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.